The “secret” to losing weight is simply consuming fewer calories than you burn a day. It seems simple – in reality, however, the weight loss goes beyond a mere calorie count. The sources of protein, food choices and cooking methods should also be taken into account. Therefore, it can be extremely difficult for a beginner to win the battle against the scale Fat Burner Pills.
If you are tired of the diets and see how the weight figure does not change, this article is made especially for you. Here are the 8 best weight loss nutrition tips that will help you achieve your ideal weight. They are small changes that will generate considerable results.
1) Choose high-fiber carbohydrates
When it comes to losing weight, many choose to follow a diet low in carbohydrates or high in carbohydrates and low in fat. But by reducing carbohydrate intake you are suppressing an essential macronutrient for weight loss. First, we must be aware that there are two different types of carbohydrates: simple and complex. Simple carbohydrates are fast-release sugars, a primary source of energy while complex carbohydrates are foods, such as rice and pasta, low in sugars that provide a source of sustained release energy.
To lose weight, opt for low-calorie, high-fiber foods that make you feel full for longer and keep you away from unhealthy snacks. Opt for whole grains (such as brown rice, whole grain bread and oats) and legumes (such as lentils and beans).
2) Do not skip any food
If you think that skipping meals will positively contribute to weight loss, you are very wrong. One of the main reasons why low-calorie diets can only be maintained for short periods is that your body does not work properly with 1,200 kcal / day in the long term. The human body has very intelligent adaptation mechanisms in order to preserve and survive. Every time you skip a meal, you are basically telling your body: “Do not spend too many calories.”
Your body understands the message and acts by slowing down the metabolism to defend against the reduction in calorie intake. This means that you will burn fewer calories than you normally spend. In short, skipping meals has the opposite effect on the weight loss you intended to achieve.
3) Soft drinks are not allowed
Soft drinks are great examples of what we call “empty calories.” In other words, foods full of simple sugars that offer no additional nutritional benefits other than instant energy. Each 330 ml can contain 6 to 8 tablespoons of sugar. Those are about 140 calories without added vitamins or minerals.
4) Limit the consumption of fruit juices
You may wonder why drinking fruit in the form of juice can be bad for losing weight . Although fruits are rich in important vitamins and minerals, remember that they also contain calories.
A small orange has approximately 10 g of carbohydrates (fructose). Let’s analyze this for a moment: how many oranges are needed for a glass of juice? Three or four? Then, a glass of orange juice can contain 30 to 40 g of carbohydrates, that is, 120 to 160 calories.
5) Have a cup of tea / coffee
The green tea and coffee have properties ‘ fat burning ‘ (the theine and caffeine, respectively). Research shows that these two drinks can reduce abdominal fat and improve body composition. What’s more, green tea contains polyphenols called catechins that have antioxidant properties.
6) More fats. Less carbohydrate
It may seem counterproductive to include more fat in the diet to lose body fat, but that’s how things work in nutrition. There are a lot of studies that show that low-carb diets are much better than low-fat diets for weight loss.
This is because your body will have to rely more on fats instead of carbohydrates to feed. If your muscle glycogen stores (the way carbohydrates are stored) are always full (because you follow a high-carbohydrate diet), then your body will not need to use fat as a source of energy.
7) Take a weekly ‘food trap’ to improve the metabolism
With food cheat (‘ cheat meal ‘) we usually refer to a meal rich in fat and carbohydrates (junk food, in most cases) that breaks with the normal dietary plan. Taking a cheat meal a week can, in fact, favor weight loss.
In general, metabolism is reduced with hypocaloric diets. A cheat meal will boost the metabolism and ensure that the body continues to burn calories at a higher rate. Just make sure that this cheat meal does not turn into a whole weekend or even a week. It is easy to spend with the food we crave most, so you must decide in advance what foods you are going to take in your cheat meal.
8) Drink lots of water
Not only can water reduce anxiety about eating, it also helps eliminate toxins and liquids retained in the body. In addition, water intervenes in all metabolic processes and therefore, is crucial for the proper functioning of our body. Without the right amount of water, none of the tips mentioned above will make sense.
These are simple but powerful tips that will help you reach the threshold of caloric deficit necessary to lose weight effectively. If you are trying to lose weight, first check your diet plan making sure you have chosen the right foods. Second, check that you are not committing any of the errors we mentioned in this post.